Date: November 14, 2006

Key Points:
Most Holiday Favorite Recipes can be made Lowfat/Heart Healthy/Diabetic preferred while tasting delicious. Take your favorite recipes and make a few substitutions such as:

1. Replace sautéing with heavy butter or margarine with a small amount of Smart Balance and Lowfat Lower Sodium Chicken Broth.
 
2. Try to use whole grain/whole wheat breads versus plain white.

3. Avoid pre-packaged processed foods such as boxed stuffings and mashed potato mixes.

4. Use lower fat products such as cream soups in casseroles, frozen vs. canned vegetables, and no fat sticking sprays vs. butter in preparing the casserole dish to avoid sticking.

5. Garnish casseroles with ground walnuts vs. canned fried onion rings. Ground nuts are a great heart healthy topping on any dish or salad.

6. Yukon Gold Potatoes are the secret to a more buttery tasting potato.

7. Don't waste calories on buttery rolls such as butterflakes or crescents that pack the fat and calories in a little roll. Enjoy much more of the healthier foods for less fat and calories.

6. ALWAYS have fresh vegetables as an appetizer and a large salad to start the meal. Fill up on these first which will result in eating smaller portions of the other foods.

Next Week Thanksgiving Part II: Pumpkin Custard, Fresh Cranberry Sauce, Sweet Potato Casserole, and Gravy. Happy Thanksgiving!

We welcome your questions and comments. info@thefitnesst.com

RECIPES
Healthy Mashed Potatoes
12 Medium Yukon Gold Potatoes
1 Large Can Fat Free Low Sodium Chicken Broth
Butter Buds - Prepare powder to liquid according to package directions.

Boil Potatoes in broth, as you would in water until tender. Strain potatoes, save broth. Whip potatoes with electric mixer , add broth as needed for smooth consistency. Add prepared Butter Buds, Salt & Pepper to taste.
Approx. 8 servings.

Stuffing
1 - 16 oz. package Herb Seasoned Stuffing, preferably wheat
2 3/4 Cup Fat Free Low Sodium Chicken Broth
1 Cup Chopped Onion
1 Cup Chopped Celery
Poultry Seasoning to Taste

Simmer celery and onion in chicken broth until tender. Add poultry seasoning, salt & pepper to taste. Pour over dry stuffing and mix well. If stuffing is dry add a little more chicken broth. Stuff turkey, chicken or meat accordingly: and/or bake in baking dish coated with non-stick spray at 350 degrees approximately 45 minutes.
Approx. 8 servings

Green Bean Casserole
3/4 cup Fat Free Half & Half
1 - 10 3/4 oz Healthy Request Cream of Mushroom Soup
30 oz Frozen Green Beans
3/4 cup Chopped Walnuts
Salt & Pepper to taste

Mix Everything together except walnuts. Back for 30 minutes at 350 degrees. Stir, then top with Chopped Walnuts. Continue baking at 350 degrees for 10 minutes more.
Approx. 8 servings.